CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (Weight)

A1. CLEAN GRIP TEMPO DEADLIFT

3 REPS @ 22X2

1. 2 SECONDS DOWN, 2 SECONDS PAUSE AT BOTTOM (2 INCHES OFF GROUND), EXPLODE UP, 2 SECONDS PAUSE AT TOP.

2. ONCE BAR COMES OFF THE GROUND FOR THE 1ST REP, IT WON’T TOUCH THE GROUND AGAIN UNTIL AFTER ALL 3 REPS HAVE BEEN COMPLETED.

3. DON’T DROP FROM THE TOP.

REST 20 SECONDS

A2. 2 SQUAT CLEAN SINGLES

1. HOLD IN THE BOTTOM ON THE CATCH FOR 5 SECONDS EACH REP.

2. SAME LOAD AS CLEAN GRIP DEADLIFTS.

REST 20 SECONDS

A3. 2 TNG SQUAT CLEANS FULL SPEED.

1. KEY IS EFFICIENCY AND SPEED UNDER THE BAR. CONTROL THE WEIGHT, DON’T LET THE WEIGHT CONTROL YOU. SAME LOAD AS A1/A2.

2. SCORE IS HEAVIEST LOAD

REST 2:30, X 3-4 SETS.

Metcon

B: “Sparky” (Time)

3 RFT:

200M RUN

9 DL (275/155)

15 PULLUPS

21 U/B WALLBALLS

*ANY BREAK IN WB, -10 REPS AND PICK BACK UP

*RX+ C2B PULLUPS
1. RX+ C2B PULLUPS

2. RUN INSIDE DURING BUSY GYM TIMES.

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